Comparing Nutrients in 100 grams Yellow Sweet Corn VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.3% 96kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	3.45% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	16% 21g	130g per day for Men 19-50 years
Sugars	8.63% 6.26g	6.26% 4.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.68% 1.94g	1.1% 0.79g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.43g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 2.74g	g per day for Men 19-50 years
Fiber	5.26% 2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	1% 9μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	7.75% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.5% 42μg	5.75% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.56% 6.8mg	6.1% 5.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.07mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	5.44% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.5% 0.52mg	5.63% 0.45mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	7.26% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.7% 89mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	2.06% 76g	2% 73.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Yellow Sweet Corn vs Boiled Yellow Sweet Corn:

• Raw Yellow Sweet Corn has 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.4 times more Vitamin A and 1.5 times more Vitamin B6 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 g.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Yellow Sweet Corn vs Boiled Yellow Sweet Corn:

• Raw Yellow Sweet Corn has 1.4 times more Magnesium, 1.2 times more Potassium, 3 times more Selenium and 15 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Zinc than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Copper, Iron, Manganese, Phosphorus and Water per 100 g.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Yellow Sweet Corn has 1.6 times more Saturated Fat, 1.4 times more Sugars and 2.5 times more Fructose than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Omega 3 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.